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Thanks guys, I'm trying to keep moving without getting hurt worse.

[B]WU:[/B]
.7777777 mi run
1 Min on JacobsLadder, 122 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
~50 SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 TRX face pulls
10 32KG Face pulls
10 20" Alternating leg set ups
36 Burpees (Yay! Burpees!!)
10 Scap pulls

[B]WOD:[/B]
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Strict Pull-ups
20 Push-ups
30 Air Squats
20 Strict Pull-ups
40 Push-ups
60 Air Squats

10:48

[I]I did the 1st set in under a minute. During the last set, I felt my shoulder act up during the push ups. The pull ups, I ended up doing in singles. I could feel the squats in my knees the rest of the afternoon.[/I]

[B]Evening:[/B]
1.14 mi dog walk

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Ladder 2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:39
20 calories 3:06
30 calories 6:30
20 calories 8:50
10 calories 10:27
Rest 1 minute between efforts.

2 TGU’s (1 each arm) 35, 44, 53, 62, 70#
1 Ring Muscle up
20 Flexbar Wrist Extensions
5 rounds

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Nice work with that WOD Tim!

[B]WU:[/B]
400 m Run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Rubber Band Dislocates
2 rounds of Cindy
10 TRX face Pulls
36 Burpees (Yay! Burpees!!)
10 18" Alternating leg step ups

[B]WOD:[/B]
3 rounds of:
15 Bench Press, 1x bodyweight | 135 lbs
20 Single Arm Dumbbell Rows, 40 lbs
20 Single Arm Dumbbell Rows, 40 lbs
Row, 1000 m

23:44

[I]I use 135# to protect my shoulder and I kept the movement short. It seemed to do the trick. This took longer than I thought it would. The first round took me a little over 7 minutes. But my shoulder felt good.[/I]

[B]Evening:[/B]
1.14 mi dog walk

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Goblet Squat 72.5#
KB Floor Press 53#, 62#, 70#
Strict Pull Up

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
16:03
RPMs between 65-70

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Yesterday 2/17/19
Bouldered at Rock Mill with Jeff and Beth.

Today 2/18/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

EMOM 24 minute
Hexbar Deadlift x 3 reps 205#
Double Kettlebell Press x 3 reps 35, 44#
Inverted Row x 3 reps
8 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold

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2/16/2019
Shoulder routine
Group warm-up WOD
EVA-
5 Rounds
800M run
30 KB Swings 53/35
30 Pullups-

Partnered this one with Dennis and Michelle.
25:22 This would be long and challenging if done alone.

2/18/2019 Monday
WU: Shoulder routine then
Run 400M and 3 rounds
5 Pull-ups
10 HR Push-ups
15 Air-squats

Front Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

75-125lb

WOD:
"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike
Directly Into...
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Scaled it... 22:00 Min. I was fine once the WB were done.....

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OK- Just signed up for the X-Fit games. This will be my 6th year. Finally I can do the 55yr. and above division and not feel bad about... Now I need the body to hold up!!!

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Great stuff guys!! Especially on that Eva Patrick!! Good Luck on the Open!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Band pass throughs
10 Air squats
10 Frog Holds
10 Push ups
10 Pull Ups

[B]WOD:[/B]
2 rounds of:
21 Hip & Back Extensions
21 GHD Sit-ups
21 Burpee Over Bars

13:17

[I]The GHD situps were hard on my bad. I figured to take it easy and cut the number of rounds. I felt better.[/I]

[B]Evening:[/B]
1.14 mi dog walk

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
5 sets of:
Double KB Front Squat x 5 reps 35, 44, 44, 44, 44#
45 seconds rest
Double DB Seal Row. 5 reps 40#
45 seconds rest
Push Ups w/50# Sandbag x 10 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:37
20 calories 3:03
30 calories 6:08
20 calories 8:36
10 calories 10:13
Rest 1 minute between efforts.

Banded Forearm Stretch
Deep Squat Hold
10 Hanging Hip Touches, Alternating Arms
3 rounds

Good luck on the Open, Patrick!

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Nice work Tim!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Band pass throughs
10 Air squats
10 Frog Holds
10 Push ups
10 Scap pulls
10 Pull Ups
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Clean & Jerk : 5-5-3-3-3-1-1-1-1 :
95 lbs (5), 100 lbs (5), 105 lbs (3), 110 lbs (3), 115 lbs (1), 120 lbs (1), 125 lbs (1), 130 lbs (1), and 135 lbs (1), 140#(Cleaned not jerked)

[I]I used this as a practice. The first two rounds were tough, but I had to focus on wrist position and such. I got sloppy on that last jerk! :([/I]